In his book, Outlive, Peter Attia introduces the concept of Medicine 3.0.
Medicine 3.0 intends do help you prevent, delay and ideally avoid the encounter with the 4 horsemen, as they are described in the book, or the 4 icebergs that you are going to most probably hit once you reach a certain age. These 4 icebergs are:
- Heart disease
- Cancer (lung, prostate/breast, pancreas, liver)
- Neurodegenerative diseases (Alzheimer or dementia)
- Type 2 Diabetes
My intention is not to deep dive into the types of diseases above, to explain why they appear, to shed light on what they mean exactly.
My intention is to present, in a very easy and friendly way, the habits that can help us outlive.
The concept of outliving includes improved lifespan, healthspan, and functional lifespan. This holistic approach priorities not only living longer but also maintaining health and functionality well into old age through informed lifestyle choices.
Checklist / Framework
The checklist contains 6 different categories which you can actually check out in order to see.
The 6 categories are:
- Early detection
- Stability
- Exercise
- Nutrition
- Sleep
- Emotional well-being
Every single category contains a series of items to check. The more you check, the healthier habits you have. According to the book, the higher chances you have to live a longer, healthier life.
Every single complicated word contains an explanation. For instance I explain what zone 2 training is or what VO2 max.
Disclaimers for the Checklist
- I am not giving any advice on how you could live a longer, better life. I am just summarising the action points from a book to make it easier and more accessible to you to see if your life in check.
- I am not an expert in any of the concepts presented here.
- While some habits are more important than others, I intentionally didn't assign any weight on either of the habits in order to avoid making the framework even more complex. Peter Attia explains for instance that:
More than any other tactical domain we discuss in this book, exercise has the greatest power to determine how you will leave out the rest of your life...
